TABLE OF CONTENT
Introduction
1 - I Thought It Was a Diet, But I Realize It Was a Lifestyle Change
1.1 It’s not just a diet; it’s about a lifetime commitment
1.2 Change the way you think about diets
1.3 Understanding that you won’t see results after one day is your first step
2 - I Forgot To Set My Goals!
2.1 Don’t just jump into a diet. What do you want to accomplish?
2.3 Don't waste your time trying to be perfect!
3 - I Chose Unhealthy Methods And Found Out It Was Not a Good Choice
3.1 Are the methods you are using to lose weight actually healthy?
3.2 Unhealthy diets you should avoid in your life
3.3 A healthy and natural method for your lifestyle
4 - Diet Doesn’t Equal Hunger
4.1 Not feeling full doesn’t mean you are losing weight!
5 - I Didn’t Know About The Perfect Equation: Diet + Exercise = Healthy Lifestyle
5.1 Diet and exercise belong together, don't try only one without the other!
5.2 But, make sure to find the right exercise for you
6 - Making a Diet Is Something I Thought I Had To Do By Myself
6.1 Do you have someone that keeps you motivated?
Conclusion
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INTRODUCTION
We’ve all been there! That moment when you look in the mirror
and realize that those long hours at the gym and starving yourself for days hasn’t paid off, and all you can think is “But why?
I don’t get it! I must be doing something wrong!”...
Let’s be honest, we all want to look like those beautiful and
skinny Victoria’s secret models, and we think trying their diet
tips are really easy and the best way to get a perfect body is
being restrictive with ourselves. But let me tell you something,
if you think that diets should be harsh you’re wrong!
I believe the main reason why diets don’t work is because we
set a weight loss diet for 3 to 5 months and we only change
certain bad habits of our nutritional plan, but we don’t see that
the key to obtain that figure we’ve always wanted is changing
our entire lifestyle, not just for a period of time.
We should think of a diet as a long-term commitment, and the
best way to get it is analyzing what we’re doing wrong and
how we can fix it to move to a healthier lifestyle.
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1
I THOUGHT IT WAS A DIET,
BUT I REALIZE IT WAS A
LIFESTYLE CHANGE
When we think about the word “diet”, we believe
that we have to be very restrictive to reach our
goals. But the truth is you should change the
way your think about diets, it is not a regimen it
is a lifestyle change. Convince yourself that you
can enjoy the food you love while you lose
weight in a natural way.
It’s not just a diet;
it’s about a lifetime commitment
When I was 15 I've realized that every woman has
to define herself by a diet plan. It's something like
"What kind of woman are you?" and your response
should be "I'm Paleo", "I'm Mediterranean" or "I'm
Atkins", sounds familiar, doesn’t it? But the real
thing here is we define ourselves by just our dietary habits. It’s crazy, right? However, it's a fact of
life that women have to be on a lifetime diet and
they must succeed on it.
How many times did you stop enjoying a meal,
just for diet? Let me answer, perhaps a thousand
times, right? Indeed, you compare yourself with
your girlfriends. Then, you find that they're doing it
better than you, they reach their goals and they
look skinny and perfect in that beautiful swimsuit.
After years of failures to get the Gisele Bündchen's
body, you give up on those size 0 jeans. You're exhausted and let's face it, the only thing that can
bring you to life is that tasty and high-calorie
cheeseburger. Then you convince yourself that diets don't work for you. Of course, you keep dreaming of a toned body, but you know you deserve
something more realistic that brings you the results
you want.
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]
Change the way you
think about diets
You should change the way you think about diets, it
is not a regimen it is a lifestyle change. Actually, it is
really simple, if you want to lose weight and some
inches you need to become more committed, you
have to set your goals and ask yourself "what do I
really want?" maybe get a toned body or maybe lose
a few pounds.
Therefore the program that you stick to should be
long term. So, listen to your body and define realistic
and healthy goals.
“Remember that you
made a healthy choice,
and to complete your
goals you should exercise
and have fun doing it.”
Now you know your objectives and you commit yourself to work hard on that healthy lifestyle. Also, you
should replace the word “diet” with “nutritional plan”,
don’t think of it as something boring and restrictive.
In fact, remember you can always enjoy food while
losing weight.
Remember that you made a healthy choice, and to
complete your goals you should exercise and have
fun doing it.
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Understanding that you won’t see results
after one day is your first step
As I said before, when you choose a healthy lifestyle, you probably have a specific goal in mind,
but you should understand that this plan is for a
long term, and you can achieve amazing results in
a minimum of 3 to 5 months. So don't give up, stay
motivated and feel the benefits! Your first step is to
accept your new eating plan and eventually it will
become a lifestyle. Dr. Joel Fuhrman explains in
his book The End of Dieting:
"It's never easy to develop new habits, and
there's no such thing as a shortcut to developing
them. However, if you're motivated to persevere
and keep trying, the change soon becomes considerably easier. Feeling better and losing weight
are great motivators. Don't give up. The only way
to fail is to stop trying."
Try to be simple with your diet plan, because if
you set complicated goals you won’t stick to
them for a very long time. Barbara Godfrey mentions in her book Stop Dieting Start Living:
“Making the choice to change your lifestyle to get
in shape and eat right can be tough. We all know
the bad foods vs the good foods to a certain
extent (...) What you don’t realize is that once you
make that lifestyle change, it won’t be work at all!
It will become a habit to eat right and exercise
(...) Stay with it, and feel the benefits to come!
You’ll be so grateful you did!"
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2
I FORGOT TO SET MY GOALS!
This is the reason why you always fail on your diet.
Try to set realistic and healthy goals to stick to. Remember, it is important to enjoy every step of your
nutritional plan and find the support you need to
complete your weight loss program. Be cheerful
about your figure!
Don’t just jump into a diet.
What do you want to accomplish?
I always thought that dieting was only for losing
weight. In fact, I didn't set specific goals to stick
to, so for me it was very important to be skinny,
like my favorite models but not healthy, and I
jumped into a diet like kids in the pool, but I
didn't reach my objectives and I starved myself
all the time.
Before you start to change your dietary habits it
is really important to think about the things you
want to accomplish with your body, maybe you
want to reduce inches or shape your figure.
Whatever your needs are, try to set realistic
health goals, because if you think about extreme
results you won’t reach your plan.
Dr. Joel Fuhrman author of the book The End of
Dieting says
“Anything you adopt temporarily only begets
temporary results, and fluctuating your weight
up and down is not lifespan favorable."
This book helped me to understand that the most
significant thing when you want to change your
lifestyle is to take care of your health. When you
realize it you will find long lasting results.
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Don't waste your time
trying to be perfect!
Sometimes we believe we have to look like Kate Moss or Heidi
Klum, but this is not always what we really need. Look in the mirror
and appreciate what you see, you are much more than your body,
be cheerful about your figure! Perhaps, you don't have to lose
weight, just a few pounds or reduce some inches to feel comfortable, so you can get the body you’re comfortable in.
Remember, it is very necessary to determine your goals and focus
on them. But, if you think it is too much for you, contact a specialist
that can identify your nutritional needs and set a realistic plan. If
you are goal-oriented, certainly you will obtain wonderful and natural long term results.
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3
I CHOSE UNHEALTHY
METHODS AND FOUND OUT IT
WAS NOT A GOOD CHOICE
Forget about those weird and unhealthy methods,
even if they’re popular that doesn't mean they are
good for your body. Encourage yourself with natural
and healthy habits for your weight loss program,
this way you could improve your metabolism and
change your body with long-lasting results.
Are the methods you are using to lose
weight actually healthy?
You probably have heard Mick Jagger's song
“Old Habits Die Hard” and maybe you've realized
that breaking old habits isn’t easy. But starting
now you should practice new and better habits because your life begins at the end of your comfort
zone, I know it sounds so cliché, but it is true!
What I'm trying to say is that you should forget
about those weird and unhealthy methods that
people think are good for their bodies just for their
popularity. The reason I'm saying this is because
I've tried every single diet: I did the soup diet, the
gluten-free diet, the liquid diet, the paleo diet, and
diet, and many more. Let me tell you the truth,
what I found during this endless process is that I
was more miserable, unhappy and unhealthy
than I ever was in my life.
At that time I wasn't responsible with my health
and I developed pre diabetes, a health condition
where your blood glucose is higher than normal.
Also, those unhealthy diets have changed my metabolism to a very low one. Perhaps you think this
can't happen to you, right? I thought the same,
and I was wrong!
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Unhealthy diets you should avoid in your life
You should stay away from these popular diets, because in some cases they
could be harmful to your health.
• The low-fat diet: it's focused on avoiding fat, but it is necessary for
you to know that your body needs healthy fat for your brain and metabolism.
•
APPLE DIET: it’s very extreme! You can only eat apples for 3 days and
lose weight very fast. The side effects are: it can dehydrate you and it crumbles your nutrition.
•
The soup diet: the worst diet ever! You will feel weak, you will starve
yourself and in spite of losing weight, the results only last 3 or 4 weeks.
Then the yoyo effect will start.
•
The raw food diet: it is a little bit extreme and in my opinion you
shouldn’t limit your nutrition to a certain group of food. I think this kind of
diet could be restrictive and you’ll feel more hungry at the end of the day.
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A healthy and natural method
for your lifestyle
After trying every possible diet I was very confused
and I decided to stop and think about which kind
of method I could implement in my life to feel better
and to take care of my figure but in a natural way.
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Incorporate the food you love in your nutrition plan
eating the food you hate won’t give you the strength you need, because it is boring and
you won’t stick to your plan for a very long time. Try to choose healthy and nutritious foods
from each food group. Your body needs vitamins, minerals, carbohydrates, proteins,
healthy fats and vegetables. Nurture your body, and you’ll feel better and more active.
Cook your meals at home
I know you think you don’t have enough time for cooking everyday, but if you prepare your
meals at home you will control what you eat and the quantity you need. Eating at restaurants could interrupt your healthy plan.
Take notes on what you eat
maybe it sounds crazy but this tip could help you to monitor and control the food you eat
regularly. Besides, you can identify your bad habits and after this you’ll find the way to
change them into good ones.
Exercise every day
No matter if you’re losing pounds with your diet, you should include exercises to tone your
figure. I know, sometimes it is really hard to find the time, but your body and your mind will
be balanced. For example, I can’t deal with gyms, I don’t like them, but I started running
in my favorite park, and I felt pleased and focused with my work out!
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4
DIET DOESN’T
EQUAL HUNGER
Don't think about starving yourself out to lose
weight! The best practice you can do to get
the figure you really want in a natural way is
eating and exercising in the right way to boost
your metabolism and to find the balance you
need in your healthy lifestyle
Not feeling full doesn’t mean
you are losing weight!
If you’re hungry it doesn’t mean you’re losing
weight. In my case, I thought every time I was
hungry it meant I was getting skinnier, but this
was inaccurate because I was sabotaging my metabolism and it affected my weight loss program.
Actually, we all know that to lose weight you
should control your appetite and the key here is
identifying when you're really hungry and which
kinds of foods are better to calm your anxiety and
improve your metabolism.
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Andrea Wachter and Marsea Marcus authors of the book “The Don't Diet, Live-It! Workbook”
highlight an important fact about the misunderstanding we have about being hungry:
“ Our culture give us many confusing messages about physical hunger and food. On the one
hand there are numerous occasions- business lunches, birthday parties, dinner parties or
holiday gatherings - when we are expected to eat, even if we’re not necessarily hungry.
On the other hand, we are encouraged to starve ourselves, deprive ourselves and not eat
when we’re hungry in order to achieve a perfect body (...) ”
Remember your health is your priority, try hard to find the balance between your lifestyle and
your goals. Understand that you don’t have to starve to death to lose weight or reduce some
inches, but you don’t have to be so full after eating every meal.
Everything in life is about balance: your health, your body and your mind.
Forget about skipping meals or consuming less than 2000 calories per day, try to satisfy your
appetite in a natural way. For example, every time I think I’m hungry, but I know I’m not, I drink
green tea, it’s tasty and will help take your mind off of food, besides I drink water, this is a
great tip to reduce how much you eat in a day and will make you feel satisfied.
Eating when you feel sad is the worst thing you can do, Andrea Wachter and Marsea Marcus
explain in their book:
“ (...) When we were young, our parents or other adults (often with the best intentions)
may have tried to comfort us with food when we were feeling upset.
What we really needed then was to feel our feelings (...) ”
If you make this unhealthy relationship with food you won’t succeed with your weight loss plan.
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Follow these healthy and simple tips that
will make you feel more satisfied:
Drink water and tea
Stop eating junk food
Sleep at least 7 to 9 hours daily
Eat more fruit, fiber and protein
Keep your mind busy, exercise!
Avoid alcohol
Eat slowly
Skip dessert
Find a professional to help you during the process!
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5
I DIDN’T KNOW ABOUT
THE PERFECT EQUATION:
DIET + EXERCISE =
HEALTHY LIFESTYLE
Optimize your healthy lifestyle while you include the
perfect equation in your life: diet + exercise. At first
you could think it’s a little bit hard to implement both
in your routine, but after 3 weeks you’ll find wonderful results in your body and in your mind!
Diet and exercise belong together,
don't try only one without the other!
It’s not a myth that if you mix your diet plan with
exercises you will get better results. So don’t
think of one without the other! Also, you should
do both everyday, but try to make it easy and fun.
In my experience, I was always on a diet, but I
didn't understand that exercise was a really important part of the process. Of course I didn't
reach my goal at that time, because I assumed
that dieting would help me to stay skinny. Now,
I'm really glad that I've included exercises as part
of my routine. It's great for my weight loss and for
shaping my body. Since I'm doing exercises I'm
doing exercises I'm feeling more active, I can
sleep better and it helps me release the stress in
a natural way According to Marie Suszynski and
Crystal Petrello, authors of the book But I'm Hungry! "Perhaps the most compelling reason to exercise is this: People who have lost weight and
kept it off long term say that exercise is a big part
of their success."
Try to exercise everyday, you'll find wonderful results in your body and in your mind. Your self confidence will improve and you'll feel more active in
your day.
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But, make sure to find
the right exercise for you
Everybody is different and when you are starting to exercise you don't
have to do the same routine as an athlete. What I'm saying is that you can
start by walking, going to a gym, using your bicycle, or whatever makes
you feel comfortable. Try to challenge yourself in every step you take.
At first you can jog or do some easy exercises, but after 2-3 weeks you
can try to increase the difficulty of your workout and perceive great results. In the end, you will enjoy training every single day and you will
crave it. Remember, if you feel confused about what kind of exercise is
right for your age, your body and your goals, you can find a coach or the
right support for you.
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6
MAKING A DIET IS
SOMETHING I THOUGHT
I HAD TO DO BY MYSELF
Even if everybody tells you that you should start
changing your habits, if you don’t believe it you
won’t do it. Think about what you really want to
reach, whatever you want it's possible, you need
to be committed and be around people who can
support you in every step.
Do you have someone that keeps you motivated?
Changing your lifestyle is hard and pursuing your
goals can sometimes be difficult, but you are the
only one who can change and improve your life.
Think about all your goals and the way you can
achieve them.
You should know that in the process of creating a
healthy lifestyle it's really necessary to have support,
people who care about you, can help you to reach
your goals and will encourage you to stay focused.
In the beginning when I started to change my bad
habits and my routine, I was a little bit lost, but I
found friends who helped me through the process,
and of course, I had a coach.
Surround yourself with people that can support you
you all the time and motivate them to do the
same things!
Lisa Bélanger describes in her book Inspire Me
Well “To be inspired is a powerful means of action; when a situation inspires us to act, it is as
though new life has been breathed into our
souls and gives us purpose and meaning. Finding inspiration from others or from within ourselves can motivate us to complete even the
most seemingly insurmountable tasks.”
Having personalized attention can help you to
determine which program works for your specific needs and will give you the long lasting effects you want.
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CONCLUSION
Try to understand that this is not a bible about being healthy and you
don’t have to follow every step, my advice for you is to adapt these tips to
your daily routine and always think of your health as a priority.
Inspire yourself to live better with natural methods. From now, you can implement these easy tips to embrace a new, healthy lifestyle and improve
your self-confidence to achieve your goals. Lisa Bélanger author of the book Inspire Me Well has a great idea: “My
point is that health is a journey - a never-ending one. It is the small
choices you make every day that matter. I think this is what many people
miss when they think about health. What is so exciting is that it means that
your health, or at least the part that you can modify, is under your control”.
It's really important to set your goals, once you've set your objectives it
would be easier for you to stick to your plan and to find the results you
really want to achieve. Remember, you don't have to jump on a trendy
diet. The best way to succeed with a lifestyle change is making a plan.
Think about the things you want to improve and what's the best method
for your body and your mind.
LOVE WHO YOU ARE and try to feel comfortable with your body, remember everything in life is about finding the right balance.
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LETS KEEP IN TOUCH
Keep in touch and discover our naturals techniques for shaping your
body and reducing inches in the right places.
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